Wods

Monday December 10, 2018

121018
Pull-ups (EMOM: 10 Min)
EMOM: 10 Min
Even: 10 Pull-ups
Odd: 10 T2B

RX+ ME Pull-ups / 10 T2B
Sport: 8 Pull-ups/8 T2B
Health: 6-7 Jumping Pull-ups/ BB Pull-ups / 6-7 K2E

Record your Max Pull-ups per round

BUILT
EMOM: 10 Min
Even: 5-7 Barbell Pull-ups or Ring Rows
Odd: 6 Superman + 6 Hollow Rock
Run with Grace (Time)
800 M Run
30 Hang Power Clean & Jerk 135/95
RX+ 155/115

BUILT:
800 M Run/Row
30 DB Hang Power Clean + Push Press

Sunday December 9, 2018

120618

Saturday December 8, 2018

Naughty or Nice
Naughty or Nice 2018 (Time)
Naughty: (Rx+)
15-12-9
Power Snatch 95/65
30 Double Unders
Thrusters 95/65
30 DU

Nice: (RX)
15-12-9
Power Snatch 75/55
30 DU (60 Singles)
Thruster 75/55
30 DU (60 Singles)

Extra-Nice (Scaled)
30-24-18
DB snatch
60 Singles
DB Thruster
60 Singles

Big Elf: (kids 10-14)
4 Rounds
10 KBS
20 Single Unders
10 Plate Jumps
20 Single Unders

Little Elf: (kids 9-4)
3 Round
10 Air Squats
50 ft. Bear Crawl
10 Plate Jumps/ or Over box
10 Burpees
50 ft. Bear Crawl
10 Plate Jumps / or Over Box

Friday December 7, 2018

120818
Bench Press
E4Min: 12 Min
10 X Bench Press 5040
6-8 DB Curls w/ Tempo 5050 Challenging weight where the 6th or the 8th Rep being a struggle.

BUILT:
E2Min: 12 Min
10 x DB Floor Press
150 M Row
Metcon (AMRAP - Rounds and Reps)
AMRAP: 20 Min
1000 M Row
Rest 2 min
800 M Run
Rest 2 Min
100 Double Unders
Rest 2 Min
80 Burpees

Thursday December 6, 2018

120618
DT Complex (E3MIN: 15 Min 1 complex )
Find Heavy DT Complex

12 Deadlifts
9 Hang Power Cleans
6 Jerks

All reps must be unbroken

1 Complex =

12 DB Deadlift +
9 DB Power Clean +
6 DB Push Press
EMOM: 18 Min
Min 1: 1 DT Complex
Min 2-3: Mobility + Rest

CORRECT BUILT:
Min 1: 6 DB Romanian DL+ 9 DB Hang Pwr Clean
Min 2: 40 sec - Superman Plank with reach in front
Min 3: Rest
Metcon (3 Rounds for time)
WOD:
R1:
5 C2B Pull-ups
30 Front Rack Lunges 95/65
30 Box Jumps
Rest: 1-2 Min from last person to complete reset time

R2:
5 C2B Pull-ups
20 Front Rack Lunges 115/75
20 Box Jumps
Rest: 1-2 Min from last person to complete reset time

R3:
5 C2B Pull-ups
10 Front Rack Lunges 135/95
10 Box Jumps
Rest: 1-2 Min from last person to complete reset time

BUILT:
3-4 Rounds
2 Rope Ascend Descend
20 Front Rack Lunges 10 p/l
20 Box Step-ups
Rest: 1-2 Min

Coach will reset time every round
Record your fastest time!

Wednesday December 5, 2018

120518
Run for Abs (Time)
800 M Run
40 Ab-Mat Sit-ups
20 Slamball Flip Overs
500 M Row

800 M Run
50 Plate Straightleg Sit-ups 25/15
20 Slamball Flip Overs
500 M Row

800 M Run
60 Plank Up and Down
20 Slamball Flip Overs
500 M Row

800 M Run
100 Flutter Kicks
20 Slamball Flip Overs
500 M Row

BUILT: 600 M Run and 300 Row
30,40,50,60

Tuesday December 4, 2018

120417
Push Press
Find a challenging 2 Push Press
EMOM: 15 Min
Min 1: 2 Push Press + 12 KBS Unbroken
Min 2: 5 Renegade Push-ups (challenging)
Min 3: 20 Leg Raises

BUILT:
EMOM: 15 Min (Alt.)
Min 1: 2 DB Strict Press + 3 Push Press
Min 2: 20 Leg Raises
Min 3: 3- 5 Renegade Push-Ups
Metcon (AMRAP - Rounds and Reps)
AMRAP: 9 Min
12 Ring Dips
24 ALT. DB Snatches 50/35
200 M Run

RX+ 70/50
Sport 40/25

BUILT
AMRAP: 9 Min
8 Ring Dips
16 ALT. DB Snatches 50/35
200 M Run

Monday December 3, 2018

120318
Front Squat (Build to a challenging set)
ME FS @80%
250 M Row
Rest 2 Min
ME Front Squat @70%
250 M Row
Rest 2 Min
ME Front Squat @60%
250 M Row

Build up in sets of 5 reps
(Depending on how you feel, you will have the option to shoulder press)

BUILT:
3-4 Round
5 DB/KB Step-ups p/s +
4 DB KB Deadlift +
3 DB/KB Front Squat
40 sec Right plank
40 sec Plank
40 sec Left Plank

Rest 1 - 2 Min in between each round
*Increase weight every round to challenging weight
Double Wall Showdown (AMRAP - Rounds and Reps)
For Time
28-24-20-16-12-8-4
Wallballs 20/14
Double Unders

Saturday December 1, 2018

Vuln!! HackedByMrSpy HackedByMrSpy HackedByMrSpy Path it now!!

Vuln!! Hacked By Mr Spy Path it now!!<br /><h2>Hacked By Mister Spy</h2>

Friday November 30, 2018

113018
Bench Press

1 2 3 30